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wellness

7 Tips to Get Un-sick

10465845 - busy city life

Cough, Cough.  Sniffle, Sniffle.

You glance around to find the source of the wretched sound: There sits the red-nosed snot goblin –20 feet away, blasting away on curls between sets of sneezes.

A snot-filled secretion spray projects through the air, splattering the dumbbells for the sixth time; you suddenly become aware of the season: Flu Season.

Shit.

You’re thinking, “there goes the rest of my workout, I don’t want what that guy has.” The gym already holds tons of bacteria from all everyone leaving their stank everywhere– how can you stay healthy during the avoid the soul-sucking winter flu-season?

As with any illness, it all starts with prevention. In the interest of crushing your training so you can lose fat and look great come spring, it’s best to be proactive against getting sick in the first place.

Proper nutrition, hydration, and basic hygiene are simple, but neglected behaviors that have a huge impact on your health and workouts. That first throat tickle or sniffle doesn’t have to be a sentence to cough syrup and Kleenex. Here are a few cold killers to keep you happy, healthy, and jacked this season healthy.

1.) Wash your poop-laced Hands

According to this study at Michigan State, only 5% of people properly wash their hands in public restrooms. That means as many as 95% of people are walking around with some grimy, fecal discharge on their hands.  Great.

Wash your hands for at least twenty seconds and hit your fingernails, between fingers, wrists, and  the forearms thoroughly. Seriously, this sounds easy…but are you doing it?

Want to Simplify your Fitness and start making progress today? Click Here.

 

2.) Drink More Water

Proper hydration is vital for optimal cell function. When fighting an illness your body temperature is elevated, increasing the need for fluids. The more water you pump into your body the faster your immune system will fight invaders.

3.) Avoid Booze

As tempting as “Hot Toddy’s may be they will keep you sick. Alcohol will dehydrate you, ruin  sleep quality, and depress your immune system. Sound like a recipe to stay sick? It is! Stick with water or green tea.

4.) Drink Green Tea

Green Tea is an antioxidant powerhouse. Studies show that epigallocatechin-3-gallate (EGCG), a  compound in green tea increases antibodies in the blood to stop the replication of cold and flu viruses. But, there’s a catch. If you have an autoimmune disorder, green tea may actually exacerbate the issue, as covered by Precision Nutrition here. As always, there is no perfect food or drink for everyone. But, should you be clear of any autoimmune diseases opt for some high-quality green tea.

5.) Take Vitamin D

 Notice how rarely you get sick in the summer and warm times of the year?

Cold and flu season takes place in winter; non-coincidently, most people become deficient of Vitamin D due to seasonal weather changes. Vitamin D supplementation provides a huge boost to the immune system. It’s hard to get too much vitamin D, as we consume copious amounts from the sun in warm months.

During cold and flu season supplement 2000-5000 IU’s of Vitamin D. Non-toxic levels have been reported at 60,000 IU’s per day for months on end, so don’t worry about getting too much. P.S. find out how Vitamin D improves your ability to build muscle, burn fat, and improve performance here.

6.) Exercise

Exercise is great for looking good naked, but it will also improve your immune function. Hit the weights 3-4x per week plus a few days of high-intensity cardio, walk your dog, play a sport, or go do some yard work. Just go do something.

Already sick? You can still exercise, just lower the intensity and keep your germs to yourself, bruh. Think stimulate, don’t annhilate when training with an illness. 

7.) Strategic Supplementation

Being the Arch Duke here at Bach Performance I can pretty much do whatever I want when I want. Hell, I’m writing this in my pajamas listening to old school hip-hop.

The problem? When I’m sick or not firing at 100%, my productivity and thus, my income goes down. With that said, as soon I feel under the weather I move heaven and earth to get healthy as fast as possible.  Besides quality sleep, food, and nutrition I’ve tried dozens of supplements. Honestly, most are bullshit, but I’ve found two products from Onnit to be game changers.

Personally, I take and recommend to all my clients a high-quality greens supplement like Onnit Earth Growth Nutrients. Since most of us never get 8-12 servings of fruits and veggies this fills the gaps, especially while traveling. Moreover, there are tons of antioxidants and phytonutrients to both boost immune function and improve gut health–an underrated component of staying healthy. Grab Onnit EGN here, you won’t regret it.

un-sick

Beyond that, I’ll also consume shrooms. No, not the psychedelic kind (not anymore at least), but Shroom Tech sport. When I get the tickle in my throat I’ll pop a handful of these, which generally knocks the cold off its feet by morning. This stuff is currently in clinical trials so the science is still coming. But for me, this has done wonders as a last ditch insurance policy against getting sick.

 

8.) Sleep More

My Pooch Rocky Balboa, get unsick
My Pooch Rocky Balboa

 

According to Michael Irwin, M.D., sleep researcher at UCLA , if your sleep decreases by greater than forty percent the effectiveness of your immune system declines by fifty percent. Fifty. I used to wear my “lack of sleep” like a badge of honor to show everyone how busy I was. Big mistake. Make sleep a priority both before and during and illness.

It sucks to wake up with a congestion headache or itchy throat.It sucks even worse to feel perpetually sick and underperforming in the gym. It’s time we change that.

  • Wash your damn hands. There’s probably poop on them. Seriously.
  • Drink more water. 1/2 an oz. per lb of bodyweight is good.
  • Avoid booze, sorry. Hard pass on Thirsty Thursdays.
  • Drink green tea to boost immunity.
  •  

    Take the D. Vitamin D that is.

  • Exercise. Stimulate, don’t annihilate.
  • Use Strategic Supplementation like EGN and Shroom Tech Immunity.
  • Sleep. It’s the best thing you’re not doing.

 

A final note. Are you part of our private Facebook group yet?

No?

Click here to join us. It’s free. And will help you look better naked 🙂

Our community is focused on simplifying fitness so you build your strongest, leanest, and most athletic body…without all the information overload.

 

Resources:

Chant, Ian. “Study Finds Only 5% of People Wash Their Hands Properly in Public Restrooms.” GeekoSystem. N.p., 11 6 2013. Web. 16 Nov. 2013. <http://www.geekosystem.com/hand-washing-study/>.

 

Immunity Granted.” Men’s Health. Rodale Inc., 11 11 2011. Web. 16 Nov. 2013. .

Busy Man’s Carb Cycling: The Uber Convenient Way to Shred Fat and Build Muscle.

pizza

Carb cycling may be the best way to maximize the muscle building benefits of carbs while maximizing insulin sensitivity and minimizing fat gain.


The Problem?

A strict dietary regimen of counting calories, managing multiple menus, and analyzing every diet decision down to the gram isn’t practical for most people. Save for the elite physique or bodybuilding competitor, harping over every dietary decision is a first class ticket to frustration and overwhelm, not a better-looking body. 


It doesn’t have to be so complicated and in this article, I’m going to clear the air on how to simplify carb cycling so you can reap the same physique changing benefits without the frustration. 


And while you’re burning fat, here’s a free workout to maximize fat loss and retain lean muscle so you look, feel, and perform your best  Thanks for being here.

Hook me up with the Free Fat Loss Program, Eric!

-Eric


Building muscle while losing fat to unveil a lean, ripped body.

That’s what we’re all after, right? Recomposition, the process of losing fat while building muscle is the single biggest goal of most gym goers. The problem is, most folks tend to either build muscle easily but can’t lose stubborn belly fat. The others?
They have the metabolism of a hummingbird on meth and despite their efforts, can’t build a lick of muscle. 

Fortunately, carb cycling has been used for physique enthusiasts, athletes, and bodybuilders for decades and is one of the most effective ways to keep you lean and muscular. 

So…What is Carb Cycling? 

Carb cycling is the planned manipulation of carbohydrate consumption to maximize workout performance, build lean muscle, and minimize fat gain. It’s an advanced strategy that can do wonders for preventing fat loss plateaus and maximizing insulin sensitivity.   

But carb cycling isn’t all sunshine and rainbows. For most people, carb cycling is downright overwhelming and a first class ticket to saying “fuck it” to yet another diet. If you’re preparing all of your own meals, building separate menus of high/low carb days, and calculating nutritional requirements, carb cycling is extremely time-consuming. 

And if you have business dinners, have multiple people to cook for, and feel overwhelmed by the amount of “perfect” diets plastered all over the internet then another cumbersome diet plan then carb cycling is the last thing you need.

Fortunately, I have your back. You too can implement carb cycling to lose stubborn fat, build muscle, and transform your body without measuring and tracking calories.

I’ve refined and tweaked this process with hundreds of my clients to help them boost performance and look better naked.  It worked for them and can work for you, too. 

 Picture This: It’s early fall and Saturday around noon. College football season has arrived. You’re at your local alumni sports bar with your buddies. Everyone’s ordering, microbrews, nachos, chicken wings, and fries..food galore, a gluttonous paradise.

Carb Cycling

 

The waitress makes her way to you, what do you do?

The decision shouldn’t be whether you can crush a few nachos and beer with your friends, it should be “ did I earn my carbs today?”

Luckily, you crushed front squats and your quads are smoked. You order the double bacon bison burger, fries, a side salad, and a Hercules Double IPA. Now, this isn’t an everyday occurrence, but you’ve earned the right to splurge. That’s one of the beauties of carb cycling–the freedom to enjoy some of your delicious, higher carb, and sometimes less healthy options with less damage to your diet.

The key to this high effective strategy? Insulin.

Insulin and Carb Cycling

Insulin is an extremely anabolic hormone that can help you lose fat and build muscle if manipulated correctly. Too little and you’re doomed to flat muscles, poor recovery, and pre-shrinking your affliction t-shirts to look jacked. Too much and you’ll resemble the Michelin Man and suffer from myriad health problems.
 
Insulin is a hormone made in your pancreas that plays a major role in metabolism and regulates nutrient entry into your cells. When insulin is seldom elevated (like long-term low carb diets) you won’t gain much muscle. Conversely, a higher carb intake when your body is more sensitive to insulin such as the hours after a workout triggers rapid tissue repair, protein synthesis, and muscle growth.
On the flip side when your body is not sensitive to carbs, such as non-training days and being excessively overweight, spending your afternoons at the pasta buffet will lead to carbs behind stored as body fat. As you can see insulin is a double edged sword. Through proper timing and fluctuations, carb cycling empowers you to control insulin and strip off body fat and build lean muscle faster. 

Carb Cycling Made Easy

Carb cycling is as easy as it sounds. Cycle carbohydrates on weight training days (high carb) and non-workout/cardio days (low carb). Rather than giving you a plethora of calculations and impractical menus we’ll simplify the process. 

Lifting heavy and with high training volume? It’s a high carb day. 

Due to the repeated muscle contractions during resistance training, your body will have an increased insulin sensitivity. With this increased response to carbs your body will drive nutrients into your muscle cells, aiding them in repair, growing them, and providing you with more energy. 

On lifting days you’ll be consuming fruits and starches (potatoes, sweet potatoes, rice, and oats) as your carbohydrate sources. If you’re trying to build muscle like the Minimalist Muscle course or have long, grueling workouts then have starches during all meals and during your workouts.
If you gain fat easily or have shorter, less intense workouts like a 30-minute bicep blaster, use moderate starches. This would mean carbs during your workout and with your first meal post-workout.

Taking a day off or hitting a low volume workout? Keep the carbs low.

On non-lifting days keep carbohydrates low because there isn’t the same increase in insulin sensitivity. Carbs consumed when your body is less sensitive may lead to additional fat gain. Let’s minimize that, shall we? By minimizing carbs a few days per week your body becomes more receptive to insulin. This means on the days you do consume carbs, your body becomes hypersensitive and  shuttles carbs towards building muscle rather than being stored as fat.  

If you hit a light workout or interval session get your carbs from fruits or veggies throughout the day. It’s fine to keep carbs during your workout or in the meal after, but keep them lower overall. 

Lifting? Carb up and support your muscle-building workouts. More volume in the gym means more carbs. 

Intervals or taking the day off? Avoid most starchy carbs, improve insulin sensitivity, and burn more body fat.  

 

Sample Workout Schedule and Carb Intake

Monday: Lower Body Training (high volume) /High Carb

Tuesday: Upper Body Focus (low volume) /Moderate Carb

Wednesday: Off Or Sprint Work

Thursday: Upper Body Focus(high volume) /High Carb

Friday: Lower Body Focus/High Carb

Saturday: Upper Body Focus/High Carb

Sunday: Off Or Sprint Work

Low Carb Day

Breakfast: 4 egg scramble, 1/2 tomato, 1/4 avocado

Snack (Optional): Handful nuts and carrots

Lunch: Mediterranean salad w/cucumber, tomato, feta cheese, chicken, feta cheese w/balsamic vinaigrette dressing

Workout: One banana with protein shake

Dinner: Sirloin steak, broccoli, and a small salad. Optional: One sweet potato

High Carb Day

Breakfast: 3 egg scramble with spinach, 1 cup oatmeal with blueberries

Snack (Optional): Shake with 1 scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese

Lunch: Sandwich loaded with lean meat and veggies

Dinner: Sweet potato, barbecue rubbed chicken thighs and cauliflower

Snack (Optional): Shake with 1 scoop chocolate protein, 1 orange, 1 cup spinach, 1/2 cup cottage cheese

 

Common Issues and Questions

Do Calories Still Matter if I go Low Carb? 
Yes. The idea that dropping carbs will miraculously drop body fat is false…unless you’re burning more calories than you’re eating. Now, carb cycling can improve insulin sensitivity and over time lead to better fat loss, but if you’re eating more calories than your body burns you’ll still add fat. Sorry, butter in your coffee can still make you fat. 

How Low is Low Carb?

This depends on your size and body part percentage. With some clients, I’ll shoot for under 100 grams of carbs on low carb days for fat loss. A simple trick is to replace the grains/starches you eat with leafy, fibrous greens.

I’m not looking to build muscle, only lose fat. Is Carb Cycling still for me?

Yes! Carb cycling is great for a fat loss diet. When you’re consistently low on calories and carbohydrates you may see reductions in metabolic rate, thyroid hormones, sympathetic nervous system activity, energy levels, and sex hormones such as testosterone and estrogen (Berardi and Andrews 368).

This leads to a plateau that stops your fat loss in its tracks, yikes!

When you cycle carbohydrates and calories back into your diet you raise leptin levels a powerful fat burning hormone that down-regulates when calories are low. Essentially, you trick your body into burning more fat by keeping it out of starvation mode.

Can I pig out on High Carb Days? You did use examples of fries, beer, and wings….

Although carb cycling does afford my flexibility in your food choices this isn’t a pass to go eat pizza, burgers and fill the gaps in with crappy protein powder.  You can indulge occasionally but stick to mostly high-quality foods and supplements like Grass-fed whey and a greens powder (here’s mine) if you hate veggies. As tasty as it is, the combination of high fat, high carb, high alcohol containing meals is a perfect recipe for gaining weight. Sorry IIFYM folks, junk food is still junk food and will come back around to harm your body in the future. 

That’s a Wrap

Carb cycling works–that’s been shown by coaches a long time ago.  For starters, you’ll improve insulin sensitivity and strategically maximize the power of insulin around your workouts to build muscle. Psychologically, my friend and fellow coach Ben Johnson points out carb cycling helps you pay more attention to what foods you’re putting into your body, leading to better food choices. In both cases, approaching your diet with awareness and timing carbs around your workouts is a no-brainer for losing fat, building muscle, and improving performance in the gym.

It doesn’t need to be complicated, just focus on eating healthy food options and staying true to your carb cycling schedule to reap the rewards of proper nutrient timing.

P.S. Looking to drop 8-10 pounds in the next month? That’s exactly what people have been doing in our 30-Day Fat Loss Contest. Apply today, spaces are limited. 

 

Citations:

Berardi, Jon, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Second. Precision Nutrition Inc., 2012. 368. Print.

United States Department of Health and Human Services. “Insulin Resistance and Prediabetes.” Bethesda, MD: , 2013. Web. 

 

Hormones and Body fat Distribution

getting back into shape, Fat Deposits and Hormone Correlations

Dude…is it true all this beer is giving me man boobs?

I keeled over and nearly spit my beer all over the table. I was 21 years old, an undergrad in kinesiology and kickin’ back a few beers on thirsty Thursday with my friend Chris.

“No, I mean, seriously. I heard beer has compounds that mimic estrogen. So drinking a lot of beer throws guys hormones off and gives us man boobs. Is this right?  At the time, I wasn’t sure. Three beers deep I was tipsy and didn’t really care. In hindsight maybe I was being a jerk. But then again, I wasn’t completely sure.

Do hormone imbalances play a role in where we store body fat? Is excess cortisol the reason some of us have stubborn belly fat that won’t go away?

Is excess cortisol the reason some of us have stubborn belly fat that won’t go away?
Taken a step further, by naturally working to improve hormone levels can we get rid of stubborn body fat to become stronger, leaner, and look better naked?

The more clients I work with, the more I believe hormones play a significant role in body fat and body fat distribution. Before going any further I must note that I am not a doctor. This is no attempt to treat any medical condition; rather, to paint a picture of a few possible reasons for stubborn body fat. That said, using well-planned resistance training, small tweaks in your diet, and avoiding environmental toxins you can potentially improve natural hormone levels for less fat and more muscle. I put together a free guide showing you what to do. Grab it here.


Here are some common issues and questions that my clients bring up when coming in for body composition testing, typically done as skinfold measurements and body circumference measurements.

“My arms and chest are toned and lean, but I just can’t seem to shake this stubborn lower belly flab, why am I lean everywhere but my stomach?”

“I can’t get rid of this stupid fat around my hips, it looks like a muffin top!”

“ Why am I developing man boobs  fat on my chest muscles?”

I’ve heard every combination of slang terminology for fatty deposits around the body. As funny as some of them may be they represent real, common problems that can wreak havoc on both physique and confidence.

Having body fat tested is a great way to get a reliable, quantifiable idea of your current body composition and is recommended for everyone. If this is not an immediate option, make it a priority. Check out this post on how to estimate your body fat percentage based on what you see in the mirror.

Skinfold measurements will provide vital information to track body composition with changes in activity level and diet. These numbers from a skinfold also provide important data that can signify correlations between important body altering hormones in the body and skinfold measures.

Here are the most common trouble spots along with necessary interventions and strategies to correct the issue:

High abdominal Skinfold

  • Physiological Correlation: High Stress, High Cortisol
  • Intervention: Cortisol Suppression, Stress Control
  • Potential Strategies: Frequent protein meals, improved sleep, BCAA’s, stress reducing techniques such as meditation.

High Suprailliac Skinfold (hip region)

  • Physiological Correlation: Large Insulin Release w/meals (Likely too much sugar)
  • Intervention: Control Carb intake and greatly reduce processed foods
  • Potential Strategies: Consider a low carb diet. Better yet, try carb cycling, as outlined in this article.

High Subscapular Skinfold

  • Physiological Correlation:Poor Insulin Sensitivity (too many carbohydrates, too little exercise)
  • Intervention:Boost Insulin Sensitivity
  • Potential Strategy: Add Fish Oils, R-ALA Supplementation, Low Carb Diet, potentially Intermittent fasting protocols

High Chest Skinfold

  • Physiological Correlation: Low Testosterone, high estrogen
  • Intervention: Support Healthy Testosterone Levels
  • Potential Strategy:Adequate caloric intake, adequate dietary fat intake, possible medical referral. Avoid alcohol, beer specifically.

High Triceps and Thigh Skinfold

  • Physiological Correlation: High Estrogen
  • Intervention:Reduce estrogen levels
  • Potential Strategy: Increase exercise volume, add cruciferous veggies (always a good idea), discuss prescription estrogens with doctor

As you can see there is a pretty consistent consensus that many hormonal issues stem from poor exercise and dietary habits. Body composition is very diet specific and using the potential strategies to attack trouble spots can help you lose fat, improve your overall health, and look better naked.

It is important to note that if body fat is high universally on all body composition measurements then correlations are relatively meaningless. You need to lose body fat to improve your overall hormone profile. Our 30-day fat loss transformation plan can help you lose 6-10 pounds in one month. Join us next month by applying here.

Other Tips

If looking to lose weight do whatever is necessary to increase your activity level, but studies show 5+ hours per week is what is needed to optimally lose weight. And if you’re looking for a workout program to maximize your fat loss, here’s a free program to get building your dream body.

Hook me up with the Free Fat Loss Program, Eric!

Sources:

Andrews, Ryan, MS,MA,RD. Berardi, John, PhD,”Chapter 12 Interpreting Client Information.” The Essentials of Sport and Exercise Nutrition. 2nd ed. N.p.: Precision Nutrition, n.d. 316-18. Print.

5 Essential Nutrition Habits

Below are 5 essential habits via the Precision Nutrition System. These wicked-awesome 5 habits are pretty Kick-Ass! Why?!

Food for Life distributes food on an internati...
Food for Life distributes food on an international basis produced solely from vegan and lacto-vegetarian ingredients. (Photo credit: Wikipedia)

Well, they are easy to follow, especially if you looking to lose body fat ( NOT GAIN lotza MUSCLE) and optimize body composition without the work of calorie counting and spending countless hours logging and tracking your food choices (which is still a good idea).

Enough with my blabbing, here is the list.

1.)Eat Slowly and Stop at 80% Full. It takes 20 minutes for brain signals to kick in, take your time and enjoy your meal.2.)Eat Protein dense foods with each meal.

Women- 1 Palm (20-30g)

Men- 2 palms (40-60g)

–This will support positive nitrogen balance, leading to better muscle development, body composition, and metabolism.

3.)Eat Vegetables with each meal. ½ cup raw= 1 serving, aim for 10 servings between fruits and vegetables per day. 2 palms per meal!

–These are filled will all kinds of good shiznit, such as phytochemicals, fiber, and anti-oxidants. Fight cancer, fill up on good stuff, and be healthy!

4.)For Fat Loss, eat most carbs after exercise. Keeping carbs low until aftr exercise will promote burning stored fat before/during exercise.

–Keep carb choices slower digesting, such as sweet potatoes, potatoes, oats, quinoa, and whole wheat if you tolerate them.

5.)Eat healthy Fats Daily. Get roughly 30% of kcals and include healthy fats during each meal.

Get 1/3 from each type of fat, saturated, mono-unsaturated, and poly-unsaturated by varying your sources between lean meats, fish, nuts, and healthy oils.

For more information regarding Precision Nutrition check out my review of their level 1 certification below:
http://ericbachperformance.com/2013/01/21/precision-nutrition-level-1-certification-review/

 

Resources:

Berardi, Dr. John, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. second. Precision Nutrition. INC, 2012. 345-351. Print.

18 Ways to Build Muscle, Lose Fat, and Rule the Freakin’ World

Image

1. Be goal oriented

Pick a goal and go all in towards that goal. Start small and keep your goals written down somewhere visible where you see it each day.

2.  Perform Hill Sprints

Hill sprints are grueling hard work that simultaneously toughens your body and mind. Start at 2 days of 4-6 60-80 meter hill sprints to build a chiseled physique and regain your athleticism.

3. Train Movements First, not muscles

Train the body through a variety of movements such as squatting, hip hinging (deadlift), vertical pressing, vertical pulling, horizontal pushing, horizontal pulling, lunging, jumping, hopping, and skipping. Bringing up lagging body parts through assistance work can be beneficial especially if your goals are aesthetics only, but everyone should be able to perform these movements with some proficiency.

4. Perform Soft Tissue Work

Foam rolling and other soft tissue work is one of the best ways to improve your movement quality and decrease pain. Soft tissue work improves the quality of the muscle to support better mobility and flexibility.

5. Perform Glute Work

Low back pain can be crippling, especially if you are looking to rule the world. The most common reason for low back pain is inactive and weak glutes. Train that booty with hip thrusts, lunge variations, bridges, and squats and feel it working!

6. If something hurts, stop doing it

Pain is a warning sign that something is not right, we can all agree on that. Unfortunately, most gym goers think no pain no gain. WRONG! If your Ferrari started smoking under the engine and the check engine light ison would you say screw it? Hell no you get it fixed.

7. Jump

Jumping is a great way to maintain explosive power, quickness, and coordination. You can jump rope, perform jumping jacks, box jumps, it doesn’t matter. Just make sure you perform some variations of jumping!

8. Train Outside

Training outside is liberating and refreshing. Perform hills sprints, a bodyweight circuit, or grab some sandbags, kettlebells, and some friends and see what you come up with. Get creative and have fun!

9. Include Low Rep Training in your workouts

Training with lower reps 1-5 and higher intensity will build strength and explosiveness, two very important traits in having a healthy, athletic, world dominating physique.

10. Deadlift

Learn to do it correctly and it is the most “Functional,”badass movement you can perform. Picking heavy things off the ground is vital!

11. Focus on Posture and Form

Never ever ever ever ever round your shoulders or lower back when lifting or doing anything else. This will lead to injuries when lifting and poor posture with everything else. Use a flat back and big chest.

12. Eat Dead Animals

Nuff’ Said

13. Warm Up

Perform a warm up of foam rolling, jump rope 100x, 3-D Lunges, pushups, medicine ball throws, and jumps. These will loosen you up, increase blood flow, improve movement quality, and ramp up your nervous system to increase your strength.

14. Challenge your grip

A strong grip and forearms are awesome, who doesn’t envy Popeye? Use Fat Gripz, Grip 4orce, plate pinches, farmer walks, or wrap towels around bars and dumbbells.

15. Stop Performing Burn-outs

Performing exercise to failure on a consistent basis just leads to a fatigued CNS and eventual burn out and injuries. Performing sets to failure is okay on occasion, but keep it to every few weeks.

16. Pick out an exercise program and stick to it

Switching from program to program will keep you from your goals. Learn to spot a good program such as 5/3/1 and stick with it for 12 weeks minimum. Pick productive basic exercises and master them.

17. De-load

Take a week every 4-8 weeks (more frequent if you lift heavy), and back down the volume, intensity, or both. This will keep you motivated while preventing injuries and burnout.

18. Keep in touch with Friends and Family

Maintaining relationships with the people who helped mold you is a great way to relax and keep a good perspective on life. Healthy relationships are vital to a healthy body and mind.

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